In the midst of midterms and finals, we are all told to “get more sleep”. We all tend to know why: it boosts your memory, your mood, and your immune system, just to name a few. But you might do all of the right things to get yourself ready for bed and still toss and turn for hours until you actually fall asleep. The good news is: there are plenty of foods you can eat more of to promote restful sleep. Here’s a list of five foods you can easily add to your diet to start sleeping better and longer!
Nuts
Walnuts and almonds are great sources of tryptophan, an amino acid that produces melatonin and serotonin which are our sleep hormones! Almonds are also a great source of magnesium and when your magnesium levels are too low, it is more difficult to stay asleep. Add a handful of these nuts into your study snacks!
Fish
Specifically wild-caught fatty fish such as tuna, salmon, or trout are high in Vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin and can support a good night's sleep. Be sure that it’s wild-caught and not farmed, if possible!
Fruits
Again, like nuts, some fruits can be high in melatonin! These include bananas, kiwis, and especially tart cherries, which all naturally have melatonin. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality. Don’t be afraid that fruits are sometimes rich in carbs! Some studies show that a certain amount of carbs is necessary for restful sleep.
Sprouted Grains
Sprouted grains such as whole-grain wheat, barley, rye, rice, and oats are high in magnesium. Rice in particular showed to help those in a Japanese study sleep better. It is thought that carbohydrates may make it easier for the tryptophan (in your proteins) to reach the brain. So maybe that late-night PB&J toast isn’t such a bad idea after all.
Turkey
Who else has had a food-coma after Thanksgiving turkey? Well, it may not just be due to the holiday excitement and overeating, but turkey also has tryptophan to release melatonin. Turkey is also very rich in protein, riboflavin, phosphorus, and selenium: all nutrients that are important for our bodies to withstand long hours of studying!
Of course, sleep hygiene, staying hydrated, and avoiding bright lights before bed all help with the process, but we hope you’ve found something on this list that you already love to eat and can add to your study routine. Happy studying!
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